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Healthy Recipes for optimal health


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Pav Bhaji:The famous Mumbai Street Food

Pav Bhaji The famous Mum

Pav Bhaji The famous Mumbai Street Food

Mumbai Pav Bhaji is one of Mumbai’s hottest selling delicious fast food! I am very excited to share Mumbai Pav Bhaji Recipe as I have vivid memories of eating this quick but tasty snack in CST Pav Bhaji stall .They served it hot with dollop of butter.My husband used to take me to juhu beach and marine drive almost every month when we were in Mumbai. There, we used to savor this tasty street food.

Now being in Kolkata my family wanted to eat Pav Bhaji! So last weekend I made it and have a plan to make it in Breakfast for Saptami in coming Durga Puja. It’s one of the simplest dishes to make. I have used Everest pav bhaji masala and amul butter for my recipe. You can use any brand of your choice. My daughters don’t love to eat capsicum, so I use only the vegetables that we like to eat, as like as pumpkin, potato, tomato, green peas etc. You can use the vegetables of your choices as well.

Ingredient

1 tbsp Garlic Paste
1 tbsp vegetable oil
½ cup chopped onion
2 cup (500 gram)boiled vegetables (Here I use pumpkin, tomato, potato, tomato, green peas etc)
1 tbsp lemon juice
1 tbsp pav bhaji masala( I use everest pav bhaji masala)
4 tsp butter
¼ tbsp chili powder
Salt to taste

Preperation:

For the pav:

  1. Slit 8 pavs vertically and keep aside.
  2. Heat a large tava, add 2 tsp of butter and slit open the pavs and place on it.
  3. Cook on a medium flame till they turn light brown .

For the Bhaji

  1. Boil the veggies at first .You can use your stored refrigerated boiled veggies for a quick meal or snack.
  2. Heat the oil in a pan and add the garlic paste ,sauté for 2 minutes.
  3. Now add ½ of the chopped onions and sauté it until get lightly brown. We will use the remaining onion for serving time.
  4. When a nice smell comes out,add the boiled vegetables with the remaining vegetable stock.
  5. Add the pav bhaji masala, chili powder and salt.
  6. smash the vegetables, well.
  7. Keep it on medium flame until you get the desired thickness.
  8. Serve 5 in a plate and garnish with dollop of butter and buttered pav.
  9. Garnish the bhaji with remaining chopped onion,lemon juice .Here you can also use coriander leaf for the garnishing.

Notes:
1.Pav bhaji masala and pav are readily available under different brand names at most grocery stores .

Serve:4

Nutritional Information:

Amount Per Serving
Calories 105.7
Total Fat 6.7 g
Saturated Fat 4.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 7.8 mg
Sodium 709.5 mg
Potassium 251.1 mg
Total Carbohydrate 9.9 g
Dietary Fiber 3.0 g
Sugars 2.9 g
Protein 2.5 g


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Bandakopir Ghonto (A dry Cabbage dish):

Bandakopir Ghonto (A dry Cabbage dish)

Bandakopir Ghonto (A dry Cabbage dish)

Bandakopir Ghonto (A dry Cabbage dish):

Bandhakopir(cabbage) Ghonto(a dry dish) mostly we use for a combination of bhog ( Prasad devoted for God) to serve it with Kitchari .

One of the main things about bandakopir ghoto is the way you chop the cabbage, usually medium stripes and the trick is not to overcook the dish.

From an Ayurvedic medicine perspective cabbage has a anti-inflammatory effect on body. It is balancing for all body types. The juice of cabbages helps to heal stomach ulcers.

So here is my recipe of cabbage, a great source of vitamins and nutrients including vitamin C, potassium and Folic Acid.

Ingredients:

  • Medium cabbage- chopped to medium to thin stripes
  • 1 cup full of green peas
  • 1 piece of medium tomato(cut into 4 pieces)
  • 1 teaspoon of cumin seeds
  • 1 dried red chilies
  • 1 tablespoon of ginger paste
  • Cardamon-2
  • Cinnamon-2 sticks (1 inches each)
  • Bay leaves(tej patta)-1
  • Cumin powder- 1 teaspoon
  • Coriander powder-1 teaspoon
  • turmeric powder-1/2 teaspoon
  • Salt to taste.
  • 2 tbsp mustard oil ( you can use olive oil or any vegetable oil)

Preparation:

  1. Heat oil in a heavy bottom kadhai/ wok(you can use a non stick pan)
  2.  Add the bay leaves and the cumin seeds along with the red-chilies and  saute for 2 minutes till they start to splutter
  3. Add the green peas, cabbages and potato. Add remaining masala.
  4. Sauté it for 20 to 25 minutes till the vegetables are well cooked.
  5. If needed sprinkle water while frying
  6. Serve hot with whole wheat chapatti ( Tortilla)

Serving Size:5

Nutritional Information:

Amount Per Serving
Calories 128.7
Total Fat 6.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 270.0 mg
Potassium 587.1 mg
Total Carbohydrate 16.1 g
Dietary Fiber 6.4 g
Sugars 2.0 g
Protein 4.5 g
Vitamin A 12.4 %
Vitamin B-12 0.0 %
Vitamin B-6 12.4 %
Vitamin C 121.2 %
Vitamin D 0.0 %
Vitamin E 2.0 %
Calcium 10.2 %
Copper 5.8 %
Folate 25.2 %
Iron 11.8 %
Magnesium 10.8 %
Manganese 23.3 %
Niacin 6.7 %
Pantothenic Acid 3.5 %
Phosphorus 8.6 %
Riboflavin 7.3 %
Selenium 3.3 %
Thiamin 12.4 %
Zinc 4.9 %


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Green Peas Kachori / Karaisutir(Peas) Kachuri/(Deep fried bread stuffed with green peas)

Green Peas Kachuri/Karaisutir Kachuri

Green Peas Kachuri/Karaisutir Kachuri

“The food is essential for our soul”….The “FOOD”is not that which is only being taken by our mouth. According to The Bhagavad Gita food has been associated with the five senses: Touch for the skin, smell for the nose, sound for the ear, sight for the eyes and taste for the tongues.

Why I am telling you all this because whenever I make this Karaisutir(Peas) Kachuri(Indian Bread) ,I always feel that these kachuri touch my five senses….. 🙂 The Bengali delicacy Karaisutir Kachuri (Green Peas Kachuri)seems so difficult to make…but after 1 or 2 trial you can master it …believe me..:) …And this delightful dish will touch your soul with fresh flavor of seasonal peas.

Green Peas Kachuri/Karaisutir Kachuri

Green Peas Kachuri/Karaisutir Kachuri

 Ingredients:

For The Dough:

Whole Wheat Flour-2 cup
White flour -1 cup
Salt-to taste
Oil-1 tbs

For The Filling:

Green Peas-1 and 1/2 cup
1 tbsp chickpea flour(besan)
Green Chilly-2(you can reduce it to 1)
Ginger-2 tbsp
Cane Sugar-1/2 tsp
Roasted Cumin Powder-1/4 tsp
Salt-to taste
½ tsp oil
Oil-For Deep Frying

Procedure:

For The Dough:

1. Mix flour, salt and oil.
2. Add enough water to make firm dough.
3. Keep on kneading it until soft and elastic.
4. Divide it into equal portions and roll each portion into a ball.

For The Filling:

1. Grind green peas, ginger and green chilly along with little water to a coarse paste.
2. Heat oil and add the paste.
3. Add salt, cumin powder and sugar.
4. Keep on stirring the mixture until it becomes dry and is completely cooked.
5. Allow it to cool and divide the mixture into equal portions.

Preparing The Kachoris:

1. Roll each ball into a small circle.
2. Place the filling in the centre and bring all the edges together and pinch to seal.
3. Roll out the stuffed ball into a flat disc. Roll it gently otherwise the stuffing will come out of the dough.
4. Heat oil, drop the rolled out disc and fry until both sides are golden.
5. Serve hot along with Alur Dum

Image

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Grind the green peas with ginger green chilly.Cook with the spices until the mixture is dry.

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Divide into equal portions.

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Roll a ball into a small disc and place the filling in the centre.

karaisutir-kachuri

karaisutir-kachuri

Bring all the edges together and pinch to seal.

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Roll it into a thin disc.Deep fry until golden and serve with Alur Dum.

Serving: Make 25 Kachuri

Nutritional Information:
12 Servings
Amount Per Serving
Calories 138.8
Total Fat 2.1 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.1 mg
Sodium 63.4 mg
Potassium 62.4 mg
Total Carbohydrate 26.3 g
Dietary Fiber 3.8 g
Sugars 1.4 g
Protein 5.0 g
Vitamin A 2.8 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 12.2 %
Vitamin D 0.0 %
Vitamin E 1.4 %


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Phulcopi and alur Tarkari-Cauliflower and Potato Curry-Alu Gobi sabji

Culiflower and Potato curry

Culiflower and Potato curry

This is a simple and tasty  Bengali dish with cauliflower and potatoes. Cauliflower is a cruciferous vegetable like cabbage and broccoli. High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins.

Here I have used small quantity of oil and make it delicious with cumin seed, cumin powder ,green and red chili ,tomato,ginger paste and garam masala.Garam masala can be made within 2 minutes if you have 1 tbsp cardamom,2 sticks(1 inch) cinnamon,1 tsp cloves and 1 bay leaf in store. You have to use your mixture grinder and store the garam masala powder in an airtight container and use it for various vegetable dishes. Sometimes I use star anise and nutmeg to have a strong flavor when I make paneer curry or vegetable Biriyani .

Ingredients needed 

Cauliflower florets – 3 cups (cut into pieces)
Potato – 2 cup (diced)
Tomato-I piece (cut into pieces)
Vegetable oil-1 tbsp
Cumin/fennel seed-1/2 tsp
Turmeric powder – 1/4 tsp
Salt-1 tsp
cumin / fennel powder-1 tsp
Ginger Paste-1 tsp
Red chili-1 piece
Green chili-1 piece
Garam masala-1 tsp
water-2 cups

Method 

Heat oil in a kadai or pan.

Add cumin seeds and the red chili. Sauté for 2 minutes.
Then add potatoes, cauliflower florets,tomato and the remaining spices except the garam masala.Stir for 3 minutes
Add water and cover the pan.slow cook for 10 -15 minutes.
Stir in between for even cooking. After the vegetables become tender add garam masala.
Serve as a side dish for chapati or rice.

Note

You have to add the garam masala powder at the end of cooking otherwise it will lost its  flavor.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 88.1
Total Fat 3.1 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 502.3 mg
Potassium 475.6 mg
Total Carbohydrate 14.2 g
Dietary Fiber 3.2 g
Sugars 0.7 g
Protein 2.5 g
Vitamin A 20.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.1 %
Vitamin C 103.2 %
Vitamin D 0.0 %
Vitamin E 2.5 %


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Chili Paneer( Cottage Cheese):The Indo Chinese Dish

Chili Paneer

Chili Paneer

This is an indo Chinese Dish and can be enjoyed with rumali roti or Vegetable Pulao along with some vegetable salads.I always avoid deep frying the paneer but it comes out pretty well and I never know Chili paneer can be made very easy.Here I marinate the paneer with pinch of salt and ginger-garlic paste and shallow fry this for 2 minutes. I always avoid Ajinamoto in Chinese dishes.

Ingredients :

For The Gravy:

Paneer  – 500 grams
Onion -4  medium size
Green Chilli – 2 piece

Ginger garlic paste – 1/2 tsp
Capsicum – 1
Soya sauce – 4 tbsp
Chilli sauce – 1 tsp
Tomato ketchup – 8 tbsp

Corn flour -2 tbsp
Oil – 1 tbsp

For marinating paneer

Ginger Garlic Paste 1/2 tsp
Salt to taste

Preparation 

In a bowl mix  ginger garlic paste(1/2 tsp), salt needed.
Let  marinate  paneer for 10 minutes.

After that, shallow fry the paneer for 2 minutes to keep the paneer  soft and mouth melting.Keep it aside.

Cut capsicum and onions into medium sized pieces or squares.

Method
Heat a tbsp of oil in a pan, add onion, capsicum,green chilli and saute for 10 minutes.
Add ginger garlic paste(1/2 tsp) and saute for a few more minutes.

Add capsicum, soya sauce, chilli sauce, tomato ketchup, and fry on high heat, stirring continuously. In a cup mix the cornflour with ½ cup of water .Add The cornflour mix and stir for 2 minutes.

Reduce the heat, add the fried paneer, mix well and cook for a few more minutes till the paneer is well coated with the sauces.

Chili Paneer

Chili Paneer

Nutritional Information:
5 Servings
Amount Per Serving
Calories 193.3
Total Fat 7.2 g
Saturated Fat 2.9 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.2 g
Cholesterol 0.2 mg
Sodium 1,798.4 mg
Potassium 292.7 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.5 g
Sugars 8.5 g
Protein 10.9 g
Vitamin A 3.3 %
Vitamin B-12 0.0 %
Vitamin B-6 9.7 %
Vitamin C 47.9 %
Vitamin D 0.0 %
Vitamin E 2.6 %


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Soya nuggets biriyani (Rich Source of protein)

Soya nuggets Biriyani

Soya nuggets Biriyani

Soya nuggets biriyani is one of the great lunch box dish that stays and tastes well even when cold. I usually pack it along with yogurt. Soya nuggets with basmati rice are a whole meal that can fulfill your appetite. They are rich source of protein. I have Google it and come to know that rice and soya nuggets are gluten free. The boiled soya nuggets turn spongy, all ready to absorb the flavor you added. The dried nuggets have to be either soaked in boiling water for a few minutes or boiled in water for 3-4 minutes, until they have ballooned out and become soft, before use. Today I want to share with you an easy process to prepare soya biriyani .

Ingredients:

Basmati Rice – 2 cup
Soya Chunks -10-12
Onion – 3/4 cup thinly sliced
Turmeric powder -1/4 tsp
Chilli Powder – 1 tsp
Garam masala powder -1 tsp

Sugar-1 tbsp(optoinal)

raisin-1 tbsp
For grinding masala
Ginger – 1 inch piece
Garlic -3-4 cloves

For the seasoning
Ghee/oil– 1 tbsp(Ghee add extra flavor to your dish)
Cinnamon – 1 inch piece
Cardamom – 1

Preparation

Boil  basmati rice in water for 10 minutes and turn off the gas when it yet to tender. Drain the water completely and keep it aside.

Bring water to boil, add soya chunks, salt and switch off the flame. Let it remain soaked for 30 minutes. After 30 minutes, squeeze out the water and keep it aside.

Grind the ingredients mentioned under grinding and keep it ready.This is the masala ( ginger, garlic)
Method

Heat oil in a pan, add the ingredients mentioned under seasoning and sauté for 2 minute.
Add thinly sliced onions, saute for another 2 minute.

Now add the ground paste and saute until the raw flavor goes. Add, turmeric powder, chilli powder, garam masala powder and the soya chunks.Saute for 2-3 minutes and then add  2 cups of water.

When it start to boil add the half boiled rice, raisin and sugar and mix well.Cover it on medium flame for 15 minutes.

Open the lid of the pan and gently fluff the rice with a fork. Serve with Yogurt

Nutritional Information:
4 Servings
Amount Per Serving
Calories 249.2
Total Fat 4.0 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 7.5 mg
Sodium 12.5 mg
Potassium 90.0 mg
Total Carbohydrate 40.0 g
Dietary Fiber 6.7 g
Sugars 6.0 g
Protein 15.7 g
Vitamin A 10.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.5 %
Vitamin C 7.6 %
Vitamin D 0.0 %
Vitamin E 0.3 %